Ann Blanton Let's talk health, fitness, nutrition and everything in between

Posts Tagged ‘food

Yummy low-fat pecan waffles

Photo by sielju

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Trimming your midriff is only one of the rewards from eating this satisfying snack

Pecans are a rich-flavored, buttery treat containing very few carbohydrates and no cholesterol or sodium. According to the new dietary guidelines to help slim down your waistline, four or five weekly servings are recommended. Other ways pecans can benefit your health include boosting brainpower, lowering cholesterol and improving heart health. Let’s take a closer look at each health-promoting benefit.

Boosting brainpower

Pecans contain vitamin E — a natural antioxidant that provides primary elements for neurological protection. It also contains omega-3 fatty acids that promote normal and healthy brain function. Researchers suggest regular consumption can protect against cell damage, enhance brainpower and help fight against diseases such as dementia and Alzheimer’s.

Lowering cholesterol

The healthy, monounsaturated fats, vitamins, minerals, nutrients and antioxidants found in this tasty nut could be just what the doctor ordered to help lower cholesterol. You don’t need to go nuts; you only need a handful to increase HDL, good cholesterol, while decreasing LDL, or bad cholesterol.

Controlling weight

Nuts have always been given a bad rap because of the high fat content, but studies show that the high amounts of monounsaturated and polyunsaturated fats found in nuts can promote weight loss. Because they’re healthy fats, you’ll feel full longer and not be as tempted to reach for the unhealthy fats found in junk food.

Supports heart health

Heart disease is considered the number-one killer in the country. Nutrition research has discovered by eating one ounce of nuts on a daily basis, you’re less likely to have cardiovascular disease. This crunchy snack can help reduce blood clots that can often lead to fatal heart attacks, thus improving the health of the lining of the arteries. Although the Food and Drug Administration doesn’t have proof that nuts reduce the risk of heart disease, they suggest the evidence to the food companies.

Now that you know all the benefits that this flavorful snack provides, go nuts for pecans. Grab a handful and reap the delicious benefits.

Nutritional facts and information – This healthy nut provides more than 19 vitamins and minerals including calcium, magnesium, phosphorus, vitamin A, folic acid, zinc and several of the B vitamins. Calories per serving size for 20 halves are 196; total fat is 20.4 grams. A serving has zero carbohydrates, no cholesterol or sodium and 2.6 grams of protein.

Pecans are no longer just for baking pies and cakes. You can add pecans to any of your favorite breads, casseroles and salads. The next time you make pancakes, toss in a few pecans for an additional fabulous flavor.

If you’re looking for a new pecan recipe to start your day, here’s one you’re sure to enjoy.

Yummy low-fat pecan waffles

1 and 1/4 cups wheat flour

1/4 cup wheat bran

2 and 1/2 teaspoon baking powder

1 whole egg

1 egg white

1 and /2 cups fat-free milk

2 tablespoons canola oil

1/2 cup chopped pecans

In a large bowl, combine the flour, bran and  baking powder. Using another bowl, combine the egg, egg white, milk and oil; add to the dry ingredients. Fold in pecans.

Add mixture into a pre-heated waffle iron until golden brown.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you wish to check them out. http://fitplusmag.com/magazine/author/annblanton/ I also just had my first short story published as an anthology in book titled, Heartscapes”.

It takes a lot of dedication and commitment, no matter what your age.

Photo by puck90

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I thought it would be a good idea to start posting some of my published articles on my blog. For those of you who are interested, you can read them here. “Mastering Metabolism”, was one of my first articles published. I hope you enjoy reading it as much as I enjoyed writing it.

Mastering Metabolism

by Ann Blanton

If you want a metabolism that blasts through fat like a vehicle burns through fuel, you’ll have to eat more food and exercise in a certain way.

When foods are absorbed, they’re broken down into proteins, carbohydrates and fats, and then digested by the body. This allows the body to function, grow and repair itself.

Many individuals believe that their metabolism slows down with time. This is true, because people become more sedentary. Your metabolism naturally slows approximately five percent every 10 years. But, regardless of what pace your body’s metabolism has, good nutrition and exercise are necessary to keep your body in perfect balance.

You’ll notice a significant difference in your metabolic rate if you eat a healthy breakfast every day. “A healthy breakfast gives you energy to start your day, especially when taking in carbohydrates from cereal and fruit,” says registered nutritionist Geoffrey Axiak.

Consume most of your calories early in the day. If possible, make dinner your smallest meal. Doing this helps your body to process and burn food while you’re awake and moving around.

Water is the most important source of nourishment for your body. “Water before breakfast purifies the body and makes your metabolism more efficient,” explains Axiak.

Because water is the body’s lubricant, it flushes out toxins and keeps the kidneys functioning properly.

Foods such as celery, cabbage, brussel sprouts, broccoli and cauliflower are considered high-energy foods. “Fruits, especially grapefruits and apples, will boost your metabolism,” says Axiak. Whole grains such as brown rice, whole wheat bread, barley, oatmeal and popcorn also are high-energy foods.

Cardiovascular exercise is one way to stimulate your metabolism. It makes your body use more calories, because the large muscle groups need more calories to perform during your aerobic activity. When your body sees this increased need, it drives its energy need during regular activity. After weeks and months of requiring more energy, you may see results through increased fat loss.

“Resistance training can also increase your life expectancy because it increases your capabilities by keeping your joints, bones and muscles stronger for longer so you can do more of the things that make up living,” comments Jonathan Ross, 2010 Idea Personal Trainer of the Year. “Aerobic activity might save your life, but strength training makes it worth living.”

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirits”, published as an anthology in a book titled, “Heartscapes”.

Foods with vitamin DMost of the time, it’s a good idea to use sunscreen, but it’s okay to enjoy the sun’s rays for about ten minutes without it. By getting a good dose of vitamin D and then slathering on the sunscreen, you get both benefits.

Also referred to as the “sunshine” vitamin, vitamin D is fat-soluble, which means it’s stored in the body and can be made naturally. Two other forms such as D2 and D3 are also important.

We depend on what we eat, the sun and taking a multivitamin to supply us with enough vitamin D; unfortunately, the sun is not always readily available to everyone.

Studies prove that by taking this supplement, you can prevent breast and colon cancer by cutting the risk by fifty-percent. What’s more, you can decrease the possibilities of other types of cancer such as skin, colon, and prostrate, when taking vitamin D. Autoimmune diseases like multiple sclerosis and rheumatoid arthritis can also be prevented.

Dosage

Depending on your age will depend on how much vitamin D you should be taking. This is because the older you are, the less vitamin D your skin will produce. Adult males, females and pregnant and lactating women under the age of fifty should take 200 units, fifty to seventy years of age should take 400 units and those over the age of seventy should consume 600 units. Children from birth to five years, should be consuming 200 units every day.

Foods

Dietary sources that include vitamin D include: fortified milk, salmon, tuna, sardines, eggs and cod liver oil. Fruits and vegetables are another good source of vitamin D. In fact, it’s almost impossible to get optimal levels from the foods that you eat. You’d have to eat at least two or three servings of salmon or sardines, drink five glasses of milk and take a spoonful of cod liver oil and that still wouldn’t be sufficient.

Benefits

This wonder supplement has been known to control blood pressure, reduce stress and tension and reduce spasms that are caused from aches and pains. It also helps fight depression, improves skin health and increases cardiovascular strength.

Vitamin D Deficient

This is common if you live in a place where sun exposure is infrequent or if you’re housebound. Signs that may occur are: muscle pain, depression, mood swings, fractures, low energy, fatigue and sleep irregularities.

Prevention

A good way to prevent vitamin D deficiency is by limited unprotected sun exposure, take a good quality multivitamin along with vitamin D and eat a diet that is rich in whole foods. If you’re someone who’s fortunate enough to live where there’s plenty of sunshine, get out and enjoy the rays. If not, then you might consider taking it in supplement form. So, how do you get your dose of vitamin D?

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ I’ll also have my first creative story published as an anthology in a book titled,  “Heartscapes”, in a few short weeks.